Stall or musle???

mk9562

I'm 5 ft, 3 inches
145 lbs
37 yrs old
Body fat 24% ( not 100% sure each online tool is little different)
Average gross calories daily - 1400
Average protein- 110 grams
Average fat- 40 grams
Average carbs-170 grams ( this varies a lot it seems)

I use a digital food scale and measure everything. Measuring spoons and cups used as well

I track everything ( right down to the few teddy Graham's I ate with the kids)

I don't necessarily plan a cheat day. But will allow certain foods when there is a special occasion

I had lost 30 lbs from December 2011 thru August 2012. I basically maintained the 30 lbs from August 2012- December 2012
Since Jan 2012. I have bounced up and down within 5 lbs. the 5 lbs have stayed since the end of FEB.

My activity:
Exercise - I workout 5-6 times a week. One day of kickboxing. I do tabata once a week and the rest in gym doing running, ARC machine and weight lifting. I started weight lifting in February. Before doing free weights I was using weight machines at gym. Started mainly using free weights end of Feb. I usually burn 350-650 in each workout.
non exercise- I do daycare. I keep up with 3 toddlers Monday -Friday.

I'm not breast feeding, don't have any thyroid issues.

Thought advise of others I have changed my calorie intake many times since day 1
I'm 5 ft, 3 inches
145 lbs
37 yrs old
Body fat 24% ( not 100% sure each online tool is little different)
Average gross calories daily - 1400
Average protein- 110 grams
Average fat- 40 grams
Average carbs-170 grams ( this varies a lot it seems)

I use a digital food scale and measure everything. Measuring spoons and cups used as well

I track everything.

I don't necessarily plan a cheat day. But will allow certain foods when there is a special occasion

I had lost 30 lbs from December 2011 thru August 2012. I basically maintained the 30 lbs from August 2012- December 2012
Since Jan 2012. I have bounced up and down within 5 lbs. the 5 lbs have stayed since the end of FEB.

My activity:
Exercise - I workout 5-6 times a week. One day of kickboxing. I do tabata once a week and the rest in gym doing running, ARC machine and weight lifting. I started weight lifting in February. Before doing free weights I was using weight machines at gym. Started mainly using free weights end of Feb. I usually burn 350-650 in each workout.

non exercise- I do daycare. I keep up with 3 toddlers Monday -Friday.


Looking for advice. Is it a plateau or am I possibly gaining muscle. Help!!!

Greenrun99

Definitely not gaining muscle as you don't eat enough to do that.. maybe a stall, try increasing your calories

mk9562

I have calories set at 1550, but have trouble reaching it most days.

I didn't gain back the 5 lbs until I started free weights and since starting I have increased the weights I use.

cwolfman13

You aren't eating enough to actually put on any muscle. My opinion...you're at a healthy BF% for a woman and your body doesn't want to give any more up. When you don't have a lot of body fat to lose, your body is pretty reluctant to let it go...

What exactly are your goals and what are you trying to accomplish. You might benefit from eating at or just slightly below maintenance and hitting the weight room and working on body composition...you don't seem like you really need to lose weight to me. Doing the above, you will decrease BF% slowly while maintaining LBM and "toning" up.

cwolfman13

I have calories set at 1550, but have trouble reaching it most days.

I didn't gain back the 5 lbs until I started free weights and since starting I have increased the weights I use.

Ahhh....that 5 Lbs is water and glycogen that your muscles are storing for repair...that's a good thing BTW.

kdiamond

Yeah I'd switch up the calories, workouts, or both. Make sure you eat more than 1500, my guess is that with your activity level, you should be losing at 1650-1700.

mk9562

Thanks

My goal is to lose this 5 lb gain and tone up.

tomcornhole

Could be water weight. Muscles that work like lots of water to heal. Keep going as is and see what happens after 4-6 weeks. I got frustrated when I started barbell lifting because no weight came off, but inches were dropping and BF% was dropping. Didn't weigh any less. But I also did not gain any muscle mass (verified with a BodPod). Looking back at my data, I haven't lost anything since I started lifting heavy but i went down an inch on my waist.

So stick with it longer and see what happens.

mk9562

I need to find snacks with more calories then, cause I'm not hungry beyond what I'm eating now.

katy_trail

you need to open your diary or give examples of snacks you like/don't like.
allergies, concerns, things that don't work for you.

katy_trail

http://www.myfitnesspal.com/topics/show/838001-88-unexpected-snacks-under-100-calories

Railr0aderTony

read through this and the last link is a spreadsheet that will help you figure out your true TDEE and what you should be eatting.
Knowledge is power.

Here is good info:
http://www.myfitnesspal.com/topics/show/943139-weight-loss-cheat-sheet-ipoarm

http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0

http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm

https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

sexymuffintop

I need to find snacks with more calories then, cause I'm not hungry beyond what I'm eating now.

I don't understand why this comes up over and over and over. To reach a certain amount of calories is so easy. You can add a couple of hundred calories with 2 tablespoons of olive oil. That is not difficult in my opinion.

kw85296

I recently stalled also and added 150 calories to my intake. I also, switched up my exercise routine to include a couple of days doing a modified routine of HILT exercises. I started losing again and am less than a pound from my goal.

mk9562

you need to open your diary or give examples of snacks you like/don't like.
allergies, concerns, things that don't work for you.

Sorry I thought it was, just fixed

thisismeraw

Thanks

My goal is to lose this 5 lb gain and tone up.

Most likely it's water weight gain.

If you have switched up your exercise recently or added weight lifting your muscles will retain water for repair. It could also be a gain due to hormones or just normal changes in weight.

If you want to "tone up" (which doesn't really exist... I'm guessing you mean more muscle definition) than it's best to stay off the scale. Gaining some muscle weight will make your body smaller even if the scale doesn't agree! But to build muscle you need to up the calories to slighly above maintance and make sure you are lifting heavy.

There are quite a few days where you are netting close to 1000 or even slightly below (one being netting about 400 cals)... You definately should work on upping this amount. It looks like you net lower than 1000 most days by looking back in your diary.

Great work getting so close to your goal!

mk9562

Thanks

My goal is to lose this 5 lb gain and tone up.

Most likely it's water weight gain.

If you have switched up your exercise recently or added weight lifting your muscles will retain water for repair. It could also be a gain due to hormones or just normal changes in weight.

If you want to "tone up" (which doesn't really exist... I'm guessing you mean more muscle definition) than it's best to stay off the scale. Gaining some muscle weight will make your body smaller even if the scale doesn't agree! But to build muscle you need to up the calories to slighly above maintance and make sure you are lifting heavy.

There are quite a few days where you are netting close to 1000 or even slightly below (one being netting about 400 cals)... You definately should work on upping this amount. It looks like you net lower than 1000 most days by looking back in your diary.

Great work getting so close to your goal!

I was always told not to eat the calories you burned. So what should my net be?

mk9562

I changed my calorie goal to 1650. I'm hoping a bump up helps.

ninerbuff

I have calories set at 1550, but have trouble reaching it most days.

I didn't gain back the 5 lbs until I started free weights and since starting I have increased the weights I use.

Water and glycogen retention needed for muscle repair and energy storage. Normal.
It's a small stall. Keep going.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

mk9562

How long does water and glycogen retention usually last?

ninerbuff

How long does water and glycogen retention usually last?

It's continual while you strength train. That's why it's important to not gauge success by scale weight, but by how you look in the mirror.

Question: If you looked the way you wanted to, fit the clothing you wanted to, was fit and healthy, and everyone thought you looked fabulous.............................would it matter how much you weighed?

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

mk9562

You have a great point. I have a hard time with ignoring the scale.

I started my journey at 170 lbs and a ladies size 12/14. Today at 145 lbs I'm a size 4. Which I know is great. My husband tells me I look great all the time. I just wish I could learn to see that.

But when the scale started creeping up, I got discouraged with myself and keep thinking I'm doing something wrong.

tomcornhole

Question: If you looked the way you wanted to, fit the clothing you wanted to, was fit and healthy, and everyone thought you looked fabulous.............................would it matter how much you weighed?

What a great point. That is causing me to reflect on my goals as well. Thank you.

Morninglory81

Many you need to put the scale away for a while and have your body fat vs muscle measured and go by that for your motivation. Remember you don't want to go below 12-15% body fat so you need to eat the calories your muscles are burning to rebuild or you will not get that beautifully fit body we are all longing for.

ninerbuff

You have a great point. I have a hard time with ignoring the scale.

I started my journey at 170 lbs and a ladies size 12/14. Today at 145 lbs I'm a size 4. Which I know is great. My husband tells me I look great all the time. I just wish I could learn to see that.

But when the scale started creeping up, I got discouraged with myself and keep thinking I'm doing something wrong.

Quick resolve: throw out your scale.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ninerbuff

Many you need to put the scale away for a while and have your body fat vs muscle measured and go by that for your motivation. Remember you don't want to go below 12-15% body fat so you need to eat the calories your muscles are burning to rebuild or you will not get that beautifully fit body we are all longing for.

You can be fine at 10% BF especially as an athlete. But I'll be the first to say that it's not that easy to maintain that.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

jofjltncb6

http://www.myfitnesspal.com/topics/show/838001-88-unexpected-snacks-under-100-calories

Sounds to me more like she needs a link to the "unexpected snacks *over* 100 calories" thread.

And yeah, I won't say to *ignore* the scale, but instead will suggest that you put a whole lot less emphasis on the number. Big picture, that number can be a helpful guide, but should never be the highest priority goal (unless you're trying to win a bet or make weight for a fight).

thisismeraw

Thanks

My goal is to lose this 5 lb gain and tone up.

Most likely it's water weight gain.

If you have switched up your exercise recently or added weight lifting your muscles will retain water for repair. It could also be a gain due to hormones or just normal changes in weight.

If you want to "tone up" (which doesn't really exist... I'm guessing you mean more muscle definition) than it's best to stay off the scale. Gaining some muscle weight will make your body smaller even if the scale doesn't agree! But to build muscle you need to up the calories to slighly above maintance and make sure you are lifting heavy.

There are quite a few days where you are netting close to 1000 or even slightly below (one being netting about 400 cals)... You definately should work on upping this amount. It looks like you net lower than 1000 most days by looking back in your diary.

Great work getting so close to your goal!

I was always told not to eat the calories you burned. So what should my net be?

I personally net my BMR.. you should at least NET your daily calorie goal which requires eating back exercise calories.

jzammetti

Yeah I'd switch up the calories, workouts, or both. Make sure you eat more than 1500, my guess is that with your activity level, you should be losing at 1650-1700.

I am 5'2" tall, weight 122, 42 years old, heavy lift 3x a week average burn about 600 calories each time, and I eat 1850 a day and still lose. I lose very slowly because that is not my focus anymore, but I am trying to more effectively burn fat so I eat at a small deficit from my TDEE (about 150 less). OP, you said you were grossing 1400 a day and I am willing to bet if you increase caloric intake to netting 1500 a day you will begin to move again. But that is likely not enough either, so I would increase by 100 or 200 calories a week until I reached a NET of 1650 or 1700 like the other psoter said.

cidalia73

I need to find snacks with more calories then, cause I'm not hungry beyond what I'm eating now.

Add some calories in the form of nuts, nut butters (if you're not allergic), and other healthy fats (coconut oil, olive oil), to easily up your caloric intake without feeling overfull.

Morninglory81

Fr a woman 10% is starting to get extream. It is not a % that is dangerous but it is for a woman getting low.

Many you need to put the scale away for a while and have your body fat vs muscle measured and go by that for your motivation. Remember you don't want to go below 12-15% body fat so you need to eat the calories your muscles are burning to rebuild or you will not get that beautifully fit body we are all longing for.

You can be fine at 10% BF especially as an athlete. But I'll be the first to say that it's not that easy to maintain that.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition